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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up #2 (No Measure)

400m Row or 1000m Bike

..

Do 3 pushups plus in between each of:

:30 Dynamic Calf Stretch

:30 Bird Dog (3x 5 sec hold for each side)

:30 Left Side 1-DB Farmer’s Walk

:30 Cossack Squats

:30 Broad Jump

:30 Right Side 1-DB Farmer’s Walk

:30 Left Side KB Windmill (v. light)

:30 Right Side KB Windmill (v. light)

:30 Angels

:30 Left Side 1/2 Kneeling 1-DB Press

:30 Devils

:30 Right Side 1/2 Kneeling 1-DB Press

Metcon

Metcon (Time)

400m Run

Then..

5 Rounds

50-40-30-20-10 KB Swing (50/35)

2 Bear Crawl (F&B)

7 RDL + 2 L Double KB Suitcase Carry

3ea. SB Get-ups (on turf)

12 Ball Slams

30 Landmine

200m Run
Kettlebells, Sandbags, and Slam balls should all be kept at either end or the sides of the main training space as it needs to be clear fo the bear crawl and suitcase carry.

Metcon (No Measure)

ACCESSORY WORK

3 Rounds

5 Scap Pushups

5 Scap Pull-ups

..

3-5 Rounds of 3-5 Strict Pull-ups. If you can do more than 5 strict pull-ups, add a bit more weight each set until you can do at most 3 reps.